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Default 07-01-2013, 07:47 AM

Great video man! Awesome deads, I just started back up after months off from them because of lower back issues. I've been pyramiding them the last couple weeks
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Default 07-01-2013, 11:43 AM

nice video. Love watching the videos


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 07-01-2013, 02:36 PM

Quote:
Originally Posted by showstopper88 View Post
Great video man! Awesome deads, I just started back up after months off from them because of lower back issues. I've been pyramiding them the last couple weeks
Thank you! I love dead lifts. I took some time off from doing them just to change it up. I am hoping to rep 500lbs by the end of the year.


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Default 07-01-2013, 02:38 PM

Quote:
Originally Posted by RoaringMad Mac View Post
nice video. Love watching the videos
Thank you! I plan on filming more of my work outs whether it be just a single exercise or a whole work out.


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Default 07-03-2013, 07:11 AM

28 June 2013
Biceps/Hamstrings

2 Arm Cable Curl(facing away)
17.5x10
22.5x10
27.5x10
27.5x10

BB Curl
70x10
70x10
70x10
70x9+1 partial

Incline DB Curl
25x10
25x10
25x10
25x10

MTS Seated Leg Curl
50x10
70x10
80x10

Leg Press Feet High
360x10
360x10
360x10

Cable Lying Leg Curl
30x10
50x10
65x10

29 June 2013
Chest/Delts

Decline Bench Press
135x15
155x12
185x10
205x8
215x7

DB Bench
80x10
80x10
80x10
70x9

DB Incline Flye
30x10
30x10
30x10
30x10

Standing Lateral Raise
20x10
20x10
20x10

Machine Rear Delt Flye
115x10
115x10
115x10

BB Shrugs (one sec holds at top)
225x10
225x10
225x10

1 July 2013
Back/Triceps

Started Form XT by LG Sciences today. Tastes like elmer's glue, lol. I am taking 2ml 3x a day, once upon waking, mid-day and before bed.

Squats
135x15
185x12
225x10
275x8
295x6
315x6

Seated Leg Press
250x10
350x10
400x10(maxed out the machine, lol)

Leg Extension
205x10
205x10
205x10

Standing Calf Raise
225x10
225x10
225x10

Seated Calf Raise
90x10
90x10
90x10

2 July 2013
Back/Triceps

Underhand Cable Row
120x12
140x12
160x10
160x10

Hammer Strength 1 arm row
90x12
115x10
115x10
115x10

Bent Over BB Row
135x12
185x8
185x8

Pull Downs
140x10
160x10
160x8

One Arm Press downs
35x10
35x10
35x10

Over Head Rope Triceps Extension
50x10
50x8
50x8

Skull Crusher
80x10
80x10
80x10


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-06-2013, 10:02 PM

3 July 2013
Biceps/Hamstrings

BB Curl
50x15
60x12
70x10
80x8
90x6+2 partials

Revers Grip Low Cable Curl
65x10
75x10
85x10
95x10

Seated DB Curl
25x10
35x10
40x10
40x10

Stiff Leg Dead Lift
135x10
155x10
185x10
185x10

Seated Leg Curl
135x10
150x10
165x10
165x10

Lying Leg Curl(hip extension)
80x10
95x10
110x10
65x12

4 July 2013
Nothing but eating, relaxing and celebrating.

5 July 2013
Chest/Delts

Incline BB Press
135x15
155x12
185x6
155x8

Decline DB Press
80x10
90x10
90x7
80x8

Flat Bench Cable Flye
15x8
15x8
15x6-drop to 10x5
10x10

Cable Lateral Raise
10x10
12.5x10
12.5x10

Cable Rear Lateral
10x8
10x8
10x8

BB Shrugs(one sec holds at top)
225x12
275x12
275x12

6 July 2013
Quads/Calves

Squat
135x15
185x12
225x10
275x8
295x6
315x6

Front Squat
135x10
155x10
155x10

Leg Press
527x10
707x10
707x10

Donkey Calf Raise
205x8
250x6+2 partials
250x6+2 partials

I will be in Canada for a week, so I wont have access to internet and or a gym where I'll be. I will be doing body weight work outs with some HIIT. Will get those work outs posted when I get back to the States!


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-08-2013, 09:58 AM

at first i thought those were all one workout! i was gunna say youre def overtraining haha.

but great workouts keep it up.


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Default 07-08-2013, 12:33 PM

Looks like you have a nice heavy workout regimen and getting stronger every week. Keep it up brother
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Default 07-15-2013, 09:10 PM

It's great to be back in the States! Here are the work outs that I did while I was on vacation.

8 July 2013

I performed the following exercises one after another with no rest in between. Rested for only 1 minute and repeated another round.

Prisoner Lunges-15 reps
Elevated Push ups-6 per side
Diagonal Lunges-10 per side
Jumping Jacks-30
Jump Squats-6 reps
Knee to Elbows-10 per side
Side to Side Jumps-8 per side
Spiderman Push ups-10 per side
Total Body Extensions-10 reps
Cross body Mtn. Climbers

9 July 2013

15 minutes of HIIT
36second work 24second rest
Alternating Jump rope and KB Swings for the work time.

10 July 2013

Perfomed the following exercises for 60 seconds followed by 15 second rest. Rested 2 minutes and repeated again.

Burpees
Pushup w/ alternate front arm raise
Rotating Jump Squats
Accordion Knee Grabs
Alternate reverse lunges
Foot shuffles
Single Leg Bridge
Squats
Jumping Jack Pushups
Crab walk kick ups
Buzz saw Plank

11 July 2013

15 minutes of HIIT
30second work 30second rest
Alternating Jump rope and KB Swings for the work time.

12 July 2013

Did some hiking with the family.

13-15 July 2013
Rest

Looking forward to hitting the weights again!


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-15-2013, 09:29 PM

Quote:
Originally Posted by brad1224 View Post
at first i thought those were all one workout! i was gunna say youre def overtraining haha.

but great workouts keep it up.
Thank you Bradd1224!

Quote:
Originally Posted by showstopper88 View Post
Looks like you have a nice heavy workout regimen and getting stronger every week. Keep it up brother
Thank you Showstopper88!

LG Sciences products do work!


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-16-2013, 09:31 PM

16 July 2013
Back/Tricpes

It felt great to be back in the gym today!

Rope Straight Arm Pull downs
30x12
35x12
42.5x8
42.5x8

Reverse Grip Pull downs
120x12
140x10
160x8

Seated Cable Row
160x10
160x10
160x8

Pull ups(focusing on the negative)
BWx8
BWx8
BWx8

Reverse Grip Triceps Pressdowns
57.5x10
65x8
65x6+2 partials

Overhand Cable Press down
65x8
65x8
65x8

Close Grip Bench Press
185x7
185x6
185x5


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-17-2013, 10:04 PM

17 July 2013
Bicepes/Hamstrings

Machine Preacher Curl
80x12
90x10
100x8
100x8

2 Arm Cable Curl(facing away)
17.5x10
17.5x10
17.5x10

Rope Hammer Curl
32.5x10
37.5x10
37.5x10

Lying Leg Curl
70x12
90x12
100x12
110x8+2 partials

Stiff Leg Deadlift
155x10
185x10
185x10

Standing Leg Curl
25x10
35x10
35x10

Jump Rope 30 second work 30 second rest-15 minutes


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-20-2013, 02:14 PM

18 July 2013
Chest/Delts

BB Bench Press
135x15
155x12
185x10
205x8
215x6

Incline DB Press
75x10
75x8
75x6+2 partials

DB Decline Flye
30x10
30x10
30x10

Free Motion Cable Flye
30x10
30x10
30x10

Rear Delt Cable Flye(arm locked out)
10x10
15x10
15x8

DB Lateral Raise
20x10
25x10
30x6

Seated Cable Row Shrugs(arms locked out shrugging-no rowing motion)
120x12
200x10
200x10


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-20-2013, 02:19 PM

20 July 2013
Quads/Calves

Leg Extensions
115x15
145x12
175x10
205x8
235x6

Leg Press
620x10
800x10
980x10

Squat
225x10
315x8

Felt a little something in my lower back on the left side. Decided to stop for quads.

Standing Calf Raise(one sec hold at top, 4 second negative)
225x8
225x8
225x8
225x8


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Default 07-22-2013, 11:05 AM

id def be dying from you workout on the 15th!


Obsession is what weaklings call the dedicated, do or die, never give up, if you are not 110 into bodybuilding get the fuck out now, rip it off the floor and lift, IF THE BAR AINT BENDING YOUR JUST PRETENDING!


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Default 07-27-2013, 01:40 PM

Quote:
Originally Posted by brad1224 View Post
id def be dying from you workout on the 15th!
Thank you! Go ahead and give any one of my work outs a try. I would love to hear any feed back positive and/or negative.


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 07-27-2013, 02:02 PM

22 July 2013
Back/Triceps

Reverse Grip Pulldowns
100x15
120x12
140x10
160x8
160x8

Seated Reverse Grip Cable Row
140x10
140x10
140x10

Hammer Strength Wide Row
90x10
115x10
115x10

Reverse Grip Tri Pressdown
57.5x12
65x12
65x10

Standing Overhead Cable Extension
65x8
65x8
57.5x10

Skull Crusher
70x10
80x8
80x8

1 minute of jump rope between every set.

23 July 2013
Biceps/Hamstrings

Arm Blaster EZ Bar Curl(pinky higher than thumb)
50x12
60x12
70x12
80x8
80x8

DB Preacher Curl
30x10
30x9
30x8

Reverse Curl
50x12
60x12
70x10

Seated Hamstring Curl
100x15
130x12
160x10
190x8

Romanian Deadlift
155x15
155x15
155x15

1 minute - 12'' step ups after every set of Biceps

24 July 2013
Chest/Delts

Smith Machine Decline Press
135x15
155x12
185x10
225x10
245x8
255x8

DB Bench Press
80x10
90x9
90x8

Incline DB Flye
30x10
35x10
35x10

Machine Flye
115x10
115x10
120x10

Rear Machine Flye
115x10
115x10
115x10
115x10

Cable Lateral Raise
12.5x10
12.5x10
12.5x8+2 partials

DB Press
40x10
40x10
40x10

DB Shrugs
110x12
110x12
120x12

1 minute Alternating jump rope and 12'' box step ups after every set of Chest.

26 July 2013
Quads/Calves

Leg Extensions
115x15
145x12
175x12
205x10
235x7

Leg Press
800x10
800x10
800x10

Squat
275x10
315x10

Standing Calf Raise
235x10
235x10
235x8
235x6+2 partials

Filmed my squats and calf raises and will post that video up once its edited.

27 July 2013
Back/Triceps

Pull ups(2 second hold at top)
BWx10
BWx8
BWx7
BWx5

Neutral Grip Pulldown
140x8
140x8
140x8

Hammer Strength High Row
90x10
90x10
90x10

Rope Straight Arm Pulldowns
40x10
40x10
40x10

Reverse Grip Triceps Pressdown
65x12
65x12
65x10+2 partials

Skull Crushers
80x12
90x10
100x7

Over head Triceps Cable Extension(elbows on bench)
65x10
72.5x10
72.5x8

1 minute 12'' box step ups between every triceps set.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Personal Trainer
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ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 08-05-2013, 01:35 PM

29 July 2013
Biceps/Hamstrings

Machine Preacher Curls
80x12
95x12
110x10
120x5+2 partials

DB Curl
35x12
40x10
45x8
50x6

DB Hammer Curl
35x10
35x10
35x10
35x10

Leg Curl
115x15
130x12
160x10
190x10

30 July 2013
Chest/Delts

Incline BB Press
95x15
115x12
135x10
155x10
185x8

DB Decline Press
80x10
90x10
90x6

DB Flat Bench Flye
30x10
35x10
35x10

Machine Flye
115x10
115x10
115x10

Front DB Raise
10x10
12x10
15x10

Lateral DB Raise
25x10
25x10
25x10

Rear DB Raise
25x10
25x10
25x10

31 July 2013
Quads/Calfs

Leg Extension
115x15
145x12
175x12
220x10

Leg Press
800x10
800x10
800x10

Squat
275x10
335x5

Seated Calf Raise
90x8
100x8
110x8
110x8

1 August 2013
Back/Triceps

Rope Straight Arm Pulldowns
42.5x10
50x10
42.5x10

Neutral Grip Pulldown
140x8
140x8
140x8

DB Row(single Arm)
75x10
85x10
95x10

Hammer Strength High Row
90x12
100x10
100x10

Reverse Grip Triceps Pressdown
65x12
65x12
65x10

Skull Crusher
90x8
90x8
90x8

Overhead Cable Triceps Extension
65x10
65x10
65x10


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Default 08-06-2013, 09:33 PM

I will be training my arms 3 times a week for the next 3 weeks to get these bad boys to grow!

5 August 2013 A.M.
Biceps/Triceps

BB Preacher Curl(4 second negative, 1 second positive)
60x8
60x8
60x8
60x8
60x8

Incline DB Curl(4 second negative, 1 second positive)
25x6
30x6
30x6
30x6

Close Grip Bench Press(4 second negative, 1 second positive)
135x8
155x8
155x8
155x8
155x8

California Press(4 second negative, 1 second positive)
80x6
100x6
110x6
110x6

Biceps/Triceps P.M

Super set
Machine Preacher Curl and Reverse Triceps Pressdown(4 second negative, 1 second positive)
65x15 50x15
75x15 57.5x15
80x15 57.5x15

Super Set
Standing BB Curl and 2 Arm DB French Press(4 second negative, 1 second positive)
60x15 60x15
50x15 50x15
50x15 50x15

Super Set
2 Arm High Cable Curl and 2 Arm Cable Kickbacks(4 second negative, 1 second positive)
50x20 7.5x20
42.5x20 10x20
42.5x20 10x20

Reverse Grip BB Curl(4 second negative, 1 second positive)
40x15
40x15
40x15
40x15


6 August 2013
Hamstrings

Seated Leg Curl
100x15
130x12
160x10
190x8

Romanian Deadlifts
135x10
185x10
205x10
225x10

MTS Hammer Strength Single Leg Curl
60x10
70x10
80x10


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 08-07-2013, 01:23 AM

What is a California press!?


" And this time I really mean it when I say it... LIGHT WEIGHT BABY" - King Ronnie after 2011 neck surgery.


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